Frames from Coach Cole's demo in the Corebound videos.
Setup
Stand tall with your feet hip-width apart. Hold a dumbbell or water bottle in both hands at the middle of your chest.
Step by step
- Hold a dumbbell or water bottle at your chest.
- Press straight out, don't let your body twist.
- Squeeze your abs and glutes.
Cole's tip
The work is resisting the twist. Press straight out and hold your hips and shoulders square to the front.
Common mistakes
- Rotating toward the weight.
- Shrugging the shoulder.
- Arching the lower back.
Make it easier or harder
Easier option
Both hands together, no weight.
Harder option
Heavier dumbbell, feet closer together.
Safety
- A water bottle is enough to start.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
